21 day brat diet food list - 21 day smoothie diet
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Updated: May 12,2023

What Is The BRAT Diet—And What Should You Eat With An Upset Stomach? Keri Gans is a registered dietitian nutritionist, certified yoga teacher, spokesperson, speaker, writer and author of The Small Change Diet. Published: Oct 11, 2022, 2:42pm. Commissions we earn from partner links on this page do not affect our opinions or evaluations. Our editorial content is based on thorough research and guidance from the Forbes Health Advisory Board. Getty Creative. Table of Contents. What Is the BRAT Diet—and Who Is It Designed for? Why the BRAT Diet Is No Longer Recommended Which Foods Should You Eat With an Upset Stomach? When to See a Doctor. For many years, the bananas, rice, applesauce and toast (BRAT) diet was a staple home remedy recommended to ease diarrhea, vomiting and digestive distress. Consisting of just four foods that are easy to prepare and widely available, the diet steadily gained traction over time, especially among parents of children dealing with tummy troubles. However, despite its widespread popularity, many health experts have since stopped recommending this diet, noting that the risks and downsides may outweigh any potential benefits. You May Also Be Interested In Diet Plans From Our Featured Partners. On WeightWatcher’s Website. Eat the foods you love, and still lose weight with our updated, simplified program Simple, flexible approach with a Points® system and easy tracking in the WW app No boring meals with 12,000+ recipes and a restaurant database Start your weight loss today with a limited time membership offer. Eat Smarter With Noom. On Noom’s Website. Take Noom’s free quiz to kickstart your health journey Customized plan to fit your specific needs 14-day free trial Ranges from $16-$59 a month Curriculum rooted in psychological principles. On Perfect Body’s Website. 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In the past, the BRAT diet consisting of bananas, rice, applesauce and toast was often used to help treat diarrhea and other stomach issues. The diet was widely recommended for both children and adults, along with pregnant women experiencing issues like morning sickness. “The BRAT diet was thought to be beneficial because these foods are bland, which can be ideal when experiencing stomach issues,” says Rhyan Geiger, registered dietitian and owner of Phoenix Vegan Dietitian. Geiger goes on to explain that these foods are also fairly easy to digest: “Because there is very little fiber and fat in this diet, it is unlikely to cause any gut irritation.” Indeed, for some people, the BRAT diet may help with diarrhea, adds Jane Guo, a registered dietitian based in Dallas.“The bland foods on this diet are easier on the digestive system and not likely to cause further stomach upset in most people.” Additionally, several of the foods recommended on the BRAT diet contain nutrients that may be lost due to vomiting or diarrhea. For instance, bananas are rich in potassium, an important electrolyte that regulates fluid balance and muscle contractions. Similarly, rice and toast are both good sources of magnesium, another key micronutrient needed to maintain optimal health. In an article in Practical Gastroenterology , researchers state that bananas and rice may possess antidiarrheal properties and have both been associated with improved outcomes in children with diarrhea [1] Duro D, Duggan C. The BRAT Diet for Acute Diarrhea in Children: Should It Be Used?. Pract. Gastroenterol. 2007;31(6). . However, they also note that there are no clinical trials to evaluate the effectiveness of the BRAT diet specifically. In addition to easing stress on the digestive system, the BRAT diet also emphasizes foods with binding properties, which can add firmness to stool to treat diarrhea. The four foods included in the BRAT diet are also widely available and easy to prepare, which may be particularly appealing for those who aren’t feeling well and are unable to spend lots of time on cooking or meal prep. Why the BRAT Diet Is No Longer Recommended. With all that said, however, the BRAT diet is no longer recommended for children who are experiencing diarrhea, according to the American Academy of Pediatrics. This is because the diet focuses on foods low in essential nutrients necessary to promote recovery, such as fiber and protein. “Following the BRAT diet for an extended amount of time can lead to inadequate nutrition,” says Guo, noting that the diet is very low in protein, fiber, fats and micronutrients. In fact, the diet focuses almost exclusively on carbohydrates, which draw water into the digestive tract. This could actually worsen diarrhea and may ultimately do more harm than good when it comes to gut health and regularity. Instead, Geiger recommends enjoying a variety of gut-friendly foods when you’re not feeling well, including oatmeal, sweet potatoes, low-fiber vegetables and fruits like berries and melon. “Eating only bananas, rice, applesauce and toast doesn’t give people an opportunity to reach their energy needs each day unless they are eating large amounts,” says Geiger. “When creating a meal, it’s best to have all of your major food groups, even when you don’t feel well.” FEATURED PARTNER OFFER. Partner Offers feature brands who paid Forbes Health to appear at the top of our list. While this may influence where their products or services appear on our site, it in no way affects our ratings, which are based on thorough research, solid methodologies and expert advice. Our partners cannot pay us to guarantee favorable reviews of their products or services. 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21-Day Smoothie Diet: Will Ditching All Solid Foods Promote Pound-Shedding? Smoothie consumption is an example of a dietary practice that you can get onboard with. These drinks can be prepared from healthy ingredients, making them great healthy drink options. Various smoothie diet plans have been established, including the 21-day smoothie diet plan. This diet plan is worthy of consideration for weight loss and other possible benefits. This might explain why you will find numerous people following the 21-day green smoothie diet or smoothie detox diet plan. The 21-day smoothie diet plan is perfect if you are planning to lose weight. It is also perfect if you are trying to make healthy dietary changes. Based on this, you might be thinking of starting this diet plan. With that said, do you know of its risks? Do you know how long you are supposed to follow this diet plan? If not, then this article is for you. Read on to determine how this smoothie diet plan works and what are the goals it can help you attain. You will also get insight into its health benefits and potential health risks. What Is A Smoothie Diet? When it comes to the smoothie diet, most people tend to confuse it with the liquid diet. These are actually two different concepts. To begin with, the smoothie diet contains smoothies that are prepared using healthy ingredients like veggies and fruits. In this diet plan, you do not stop consuming your meals. Instead of this, you only replace one or two meals a day with your smoothies. However, in a liquid diet, you only consume liquid calories. Most liquid diets may replace all your meals and snacks, where only the consumption of vegetable or fruit juices and shakes is accepted ( 6 ). Understanding this difference is imperative as it helps you avoid mixing the two concepts while you start the smoothie diet plan. Why Follow A 21-Day Smoothie Diet Plan? There are numerous diet plans. Of course, most of them have been determined to work, depending on your goals. The question that bugs many people is why you should take on the 21-day smoothie diet plan over another meal plan? Here are some solid reasons why: It Increases Your Nutrient Intake. Smoothies are prepared using healthy ingredients from all food groups. These include whole fruits, starchy vegetables, leafy greens, non-starchy veggies, and fat-free or low-fat dairy products ( 2 ). All these foods individually contain different nutrients. Fortunately, by combining all these food groups in one drink, your nutrients are amped up. It Leads To Weight Loss. Weight loss is mainly dependent on the reduction of calorie intake ( 10 ). This is because your body burns more calories than you are consuming. Smoothies, especially protein shakes, promote weight loss by reducing the number of calories you consume in a day ( 13 ). The smoothie diet aims at replacing one or two of your meals to help restrict your daily calorie consumption. This is the reason why each of your smoothie recipes restricts you to various servings. The reason for this is because each serving contains a certain number of calories. If you take more than the recommended servings, you risk having a calorie surplus, leading to weight gain. It May Kick Start Your Healthy Eating Patterns. Healthy living calls for healthy dietary and lifestyle changes. Most people struggle with implementing healthy dietary practices as they try to incorporate them all at once. Metabolism Boost Smoothies to Instantly Foster Your Metabolism to Beast Mode. This can be overwhelming, and as such most people tend to encounter so many challenges when it comes to healthy dietary practices. The thing is, you only need to take baby steps and walk your way up the ladder. Start with simple changes such as the smoothie diet. It can help you increase your intake of nutritious foods that contain vitamins, minerals, and healthy fats ( 10 ). With time, you can embrace other healthy eating patterns like cutting down on sugar or refined carbs. Want to build an attention-grabbing bubble butt, blast away fat that’s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and set this plan in motion! Potential Drawbacks Of A 21-Day Smoothie Diet Plan. Although we would like to assume this diet plan is perfect, it certainly is not. The 21-day smoothie diet plan also has several health risks. For the most part, you should be fine following this diet if you replace only one meal. However, if you replace all your meals with smoothies, then you may suffer from the following: Increased Calorie Intake. Lest we forget, smoothies are prepared from food products, which also contain calories. For example, a green smoothie is prepared from spinach, and one cup of raw spinach contains at least 7 calories ( 12 ). This is minor, but other ingredients can contribute many more calories. When blended all together, these ingredients increase the total calories in your drink. Drinking a smoothie may also not make you feel as full as eating a solid meal. If you, therefore, take more than the recommended servings of a smoothie, you may end up consuming too many calories. This may compromise your overall weight loss goals and results. Higher Blood Sugar Levels. Some smoothie recipes will ask you to use sweeteners to make your drinks tastier. Most of these sweeteners contain added sugars, which of course can lead to weight gain and have other negative health impacts. They might increase your blood sugar levels and this can become potentially dangerous if you have type 2 diabetes or insulin resistance ( 7 ). The key is to sweeten without using added sugar. Potential Nutritional Deficiencies. You are replacing meals with smoothies that may not be nutritionally complete. How Many Smoothies Should You Have A Day? Just because you follow the 21-day smoothie diet plan does not mean you will have six to seven smoothies a day. Remember that you are using this diet plan to attain a specific dietary or fitness goal. If it is for weight loss, you will have to watch the number of smoothies you consume. Best Drink To Lose Weight Fast: Healthy Fat-Blasting Beverages To Try Today! Your dietitian may recommend you limit them to only two or three. This will depend on several factors. One of them is your daily calorie limit. The number of smoothies and other foods you have must give your body fewer calories so that your body maintains a calorie deficit for weight loss. Again, the number of smoothies you have will depend on the number of meals replaced by these drinks. If you replace both breakfast and lunch, then it means that you will be having two smoothies a day. Who Can Start A 21-Day Smoothie Diet? Everyone can have a smoothie. However, not everyone can follow a smoothie diet plan. These diet plans are not safe long-term, especially if you have replaced all your meals with these shakes ( 13 ). The only people who can start this diet plan are those who have acquired a go-ahead from their doctor and nutritionist. Usually, these professionals assess your health and medical history to determine if you are safe to follow such a diet plan. Despite this, they recommend a specific timeline during which you are supposed to follow this diet plan. Truth be told, diet shakes are not the magic bullet for weight loss ( 3 ). With this in mind, after getting the go-ahead to follow this diet plan, remember to use these drinks judiciously. Successful weight loss will require other practices, including regular physical activity and getting adequate rest. 21-Day Smoothie Diet Recipe Ideas. Are you looking for weight loss smoothie ideas to include in your 21-day smoothie diet plan? Check out some of the options we have analyzed for you. These smoothies will not only satisfy your sweet tooth but also help you stick to your daily calorie range. Remember to go through each smoothie diet with your dietitian before including it in your diet plan. The smoothie options we have for you include: Vanilla Chai Smoothie. The Vanilla Chai smoothie recipe is refreshingly cool and flavorful. It is prepared using healthy ingredients like soymilk, making it a healthy meal replacement drink. Here are more details about this healthy weight loss smoothie: Ingredients: Half a cup of vanilla light soymilk Two-thirds cups of frozen banana slices Half a cup of vanilla light or low-fat yogurt Half a cup of crushed ice Two pinches of ground ginger Two pinches of ground cinnamon One pinch of ground cloves. Preparation: Put all the ingredients in your blender and let them mix until you get your puree. Nutritional Profile. The recipe above makes only one serving. The nutritional information of this serving is as shown below ( 1 ): Calories – 149 Carbohydrates – 28 g Protein – 7 g Fat – 1 g Saturated fat – 0.1 g Polyunsaturated fat – 0.5 g Monounsaturated fat – 0.3 g Cholesterol – 3 mg Fiber – 2 g Sodium – 124 mg Omega-3 fatty acids – 0.1 g Omega-6 fatty acids – 0.4 g. 21 day brat diet food list - 21 day smoothie diet

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